2 Rounds:

200m Row
15 Goblet Squats, with a light kettlebell

2 Rounds:

20 Lunges
20 Butt Kickers
20 High Knees


3 sets x 5 reps Back Squat

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets (Compare to 7/16. This is Week 4 of 8).

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.


4 Rounds:

1min One-Legged Squats, max Repetitions
1min Row, max Calories
1min Rest

Workout Tip

One Legged Squat: if athletes cannot perform one-legged squats, perform max lunges!

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